Best Hangover Foods: What to Eat (and What to Avoid)
After a big night out, figuring out what to eat after drinking can feel like a mission. While there isn’t a magic cure for the morning-after fog, the right foods can make a huge difference in how you get through the day. Some options leave you feeling lighter and more refreshed, while others can drag you down even more.
This guide breaks down the best foods for hangover mornings, what snacks and drinks to reach for, what to avoid, and a few simple meal ideas that are easy on the stomach and help you bounce back faster.
Why Food Matters the Morning After
When you drink, your body uses up water, minerals, and energy while working overtime. The next day, you’re usually a mix of tired, dry, and craving anything quick. Food can help by:
- Giving you gentle, steady energy to keep you going.
- Replacing some of what your body used up the night before (like fluids and salt).
- Soothing your stomach with simple, easy-to-digest choices.
- Providing comfort, which honestly counts for a lot after a long night.
Think of food not as a “cure,” but as a way to make your morning a little kinder to yourself.
The Best Hangover Foods
1) Eggs
Eggs are a classic for a reason. They’re filling, versatile, and work in any form—scrambled, hard-boiled, or fried. They give your body a simple, satisfying base of protein and can be paired with toast, rice, or avocado for extra comfort. They also feel like a “real breakfast,” which can be grounding after a night of chaos.
2) Bananas and Potassium-Rich Fruit
Bananas are soft, sweet, and easy to grab even when you’re not hungry. They’re also naturally rich in potassium, which is one of the minerals your body uses up when you’ve been out all night. If bananas aren’t your thing, try oranges, kiwi, or cantaloupe for a refreshing alternative.
3) Oatmeal
Oatmeal is gentle, warm, and customizable. A small bowl with honey or berries gives you both comfort and a bit of energy. It’s not too heavy, not too light, and sits well even when your appetite is low.
4) Toast, Rice, or Crackers
When your stomach is touchy, bland carbs are your best friend. Toast with a little butter or plain rice can help settle things down and give you a simple base to start the day. Crackers work the same way and are easy to nibble on slowly.
5) Yogurt with Berries
A light yogurt bowl with a few berries is cooling and refreshing. Yogurt is creamy and comforting, while berries bring natural sweetness and antioxidants. If dairy isn’t sitting right, opt for a dairy-free alternative.
6) Avocado
Avocado is creamy, satisfying, and works well on toast with a pinch of salt or lemon juice. It also adds healthy fats that can help you feel fuller for longer, making it a great add-on to a simple breakfast plate.
7) Soup or Broth
A warm broth—chicken, veggie, or bone broth—is soothing and easy to sip. It replaces fluids and salt while being gentle on your system. You can dress it up with noodles or rice if you’re ready for something more filling.
8) Ginger Tea
Ginger has long been used to help with stomach unease. A warm ginger tea or even ginger chews can feel calming when you’re not at your best. For more about ginger’s traditional uses, the NCCIH has a great overview.
9) Smoothies
If chewing feels like too much, a smoothie can save the day. Blend banana, berries, and yogurt (or dairy-free yogurt) with water or coconut water. Keep it simple and avoid adding too many strong flavors—your stomach will thank you.
10) Watermelon and Cucumber
These two high-water foods help with hydration and are naturally refreshing. They’re crisp, light, and easy to snack on throughout the morning. Add a squeeze of lime if you want a little kick.
11) Nut Butter
A spoonful of peanut butter or almond butter on toast, crackers, or banana offers a satisfying combo of protein and fat. It’s simple, filling, and gives you a little staying power without overwhelming your stomach.
12) Pickles or Pickle Juice
A salty sip of pickle brine or a crunchy dill spear can feel strangely restorative. The salt and tanginess wake up your taste buds, and the brine helps replace sodium you may have sweated out on the dance floor.
13) Coconut Water
Known as nature’s sports drink, coconut water is naturally hydrating and lightly sweet. It’s a great option when plain water feels boring, and it pairs well with fruit or smoothies.
14) Tomatoes
Fresh, juicy tomatoes (in slices or a mild salsa) are refreshing and light. They’re versatile enough to pair with toast, eggs, or avocado, giving you a bright pop of flavor.
15) Electrolyte Drink Mixes
Packets or stick packs of electrolyte mix are super handy in any hangover kit. They’re portable, flavorful, and designed to mix with water. If you want a low-sugar option, check out Rally Reset, which balances electrolytes with light flavor and no extra calories.
Easy Breakfast Combos for Hangover Days
- The Classic: Scrambled eggs + toast + banana + water or coconut water.
- The Gentle Start: A mug of broth, then oatmeal with honey once your stomach settles.
- The Fresh Bowl: Yogurt + berries + a drizzle of honey + a few crackers on the side.
- The Sip and Snack: Smoothie (banana, berries, yogurt, water) + plain toast.
- The Avocado Plate: Avocado toast + hard-boiled egg + cucumber slices.
What to Avoid After a Night Out
1) Heavy, Greasy Meals First Thing
A giant pile of fried food might sound good in theory, but too much grease early in the morning can be rough. Start light, then treat yourself to comfort food later in the day once you’re steadier.
2) More Alcohol
“Hair of the dog” is a popular saying, but adding more alcohol just delays recovery. Instead, focus on water, electrolytes, and easy snacks first. Save cocktails for another time.
3) Overly Spicy or Acidic Foods
Your system might not appreciate jalapeños or hot sauce at 10 a.m. Acidic foods like citrus can be refreshing in small amounts, but too much can feel harsh.
4) Sugary Drinks and Pastries
A big sugar bomb—like soda or frosted donuts—can give you a quick jolt, but it’s usually followed by a crash. If you’re craving sweet, stick to fruit or a drizzle of honey.
5) Buckets of Black Coffee
One cup of coffee is fine if you need the boost, but going overboard can leave you jittery. Start with water, then sip coffee once you’ve hydrated a little.
Tips for a Smoother Morning
- Start with liquids: Drink water or a light electrolyte mix before digging into food.
- Go bland to bold: Begin with toast, rice, or banana. Add eggs, yogurt, or avocado once you’re ready.
- Small bites win: Nibble slowly instead of forcing down a big meal.
- Snack throughout the day: Keep fruit, crackers, or a smoothie nearby for steady comfort.
Final Thoughts
The truth is, there’s no one perfect answer to the question of what to eat after drinking. But by choosing foods that hydrate, comfort, and give you light energy, you can make your morning a lot more manageable. Bananas, eggs, oatmeal, avocado toast, broth, and smoothies are all easy winners. On the flip side, skip the grease overload, endless coffee, and “hair of the dog.”
Whether you’re recovering from a wedding weekend, a bachelorette bash, or just one too many cocktails, these best foods for hangover mornings will help you feel more like yourself again. And if you want a grab-and-go option, tossing electrolyte mixes, snacks, and wipes into a Rally Bag makes the morning-after even easier.
